WORKOUT:
OVERVIEW:
Hey, mamas-to-be! Join us for a calming and fun prenatal workout designed just for you! This low-intensity session is perfect for helping you stay active and energized while keeping your body and baby safe. In today’s workout, we’ll flow through some gentle moves like arm swinging squats, up-down planks, and slow mountain climbers. Grab your water bottle, find a comfy space, and let’s move together! Remember to listen to your body and take breaks as needed.
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Workout Length |
10 Minutes |
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Workout Level |
Everyone |
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Products Used |
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Trainer |
Workout Details:
Main Workout
- Double Pulse Squat Calf Raise: Start with a double pulse squat, then rise onto your toes for a calf raise. This movement helps build strength in your lower body while enhancing balance. Keep your core engaged and move slowly for control.
- Arm Swing Squat: Add a dynamic element to your squats by swinging your arms up as you squat down. This engages your legs and arms while keeping the movement smooth and gentle.
- Alternating Side Lunges: Step to the side and sink into a lunge, alternating sides. This move strengthens your legs and opens up your hips, which is great for prenatal mobility and balance.
- Up-Down Plank: Start in a plank position and lower one forearm at a time to the ground, then rise back up onto your hands. This exercise targets your core and shoulders while keeping you strong for carrying your growing baby.
- Push-Up: Modify the traditional push-up by using your knees if needed. This upper body exercise strengthens your chest, shoulders, and triceps, giving you that extra support as your body changes during pregnancy.
- Slow Mountain Climbers: In a plank position, slowly alternate bringing one knee toward your chest. This move works your core and legs without adding too much strain on your body.
- Side Plank Tuck: Start in a side plank and bring your top knee toward your chest, then extend back out. This move helps strengthen your obliques and adds gentle core engagement.
- Bird Dog: Get on all fours and extend your opposite arm and leg outward, then switch sides. This exercise strengthens your back, core, and glutes, offering stability and balance support.
Conclusion
This prenatal workout is all about moving mindfully while keeping your body strong and your energy flowing. Incorporating these low-intensity exercises into your routine can help you stay active, reduce pregnancy discomfort, and prepare your body for the incredible journey ahead. Remember to stay hydrated, take it easy, and most importantly, have fun!
